Weight Loss Exercise

Lots of us live our lives like penned pets. Built to move, too often we set ourselves inside a cage. We have bodies designed for racing across the savannas, but we live a life-style created for migrating from bed to breakfast table; to the car seat; to the office chair; to the restaurant booth; to the living room couch and back to bed.
It was not always this way. Not long ago in United States, a man who worked on a farm did the equivalent of 15 miles of jogging each day; and his wife did the equivalent of 7 miles of jogging.
Today, our daily obligations of work and home keep us tied to our chairs, and if we want exercise, we need to seek it out.
Actually, health experts insist that obesity problem is probably caused at least as much by not enough physical activity as by eating too much. Hence, it’s important that individuals ought to move around.
However, that doesn’t mean a lap or two around the old high school track will offset a daily dose of donuts. Exercise alone isn’t very efficient, experts say. They contend that if you just exercise and do not change your diet, you may be able to prevent weight gain or just lose one or two pounds for a while.
Nevertheless, it isn’t something that you’re likely to sustain unless exercise is part of an overall program. The more regularly you exercise, the easier it is to maintain your weight. Here is what to perform every day to just be sure you get the exercise you need.
1. Get quality Zzzs.
Just remember to get adequate sleep. Good sleep habits are conducive to exercise, experts point out. If you feel worn out through the day, you are less likely to get much physical activity over the day.
Furthermore, there is evidence that people who are tired are likely to eat more, using food as a substance for the rest they need.
2. Walk the walk.
It is probably the easiest exercise program of all. In fact, it might be all you ever have to do, in accordance with some professional advices of some health experts.
Gradually build up to at least 30 minutes of brisk walking five times a week. Brisk walks themselves have health and psychological benefits which are well well worth the while.
3. Walk the treadmill.
When the weather is bad, you may not feel like going outdoors. But if you have a treadmill in the television room, you can catch up on your preferred shows while you are doing your daily good turn for the weight-maintenance plan.
Most of us watch television anyway, and indoor exercise equipment enables anyone to turn a sedentary activity right into a healthy walk.
4. Seize the time.
Excuses aside, lack of time is certainly a limiting factor in most lifestyles. That is why health experts suggest a basic guideline for incorporating exercise into your schedule.
Get as often exercise as you’ll be able to that feels good without letting it interfere with your work or family life. If you should, remind yourself that you’re preventing many health problems when you stop fat gain; and keeping your health is a gift to your family and yourself.

 

Memory Exercise

I can remember memory exercises and assignments all the way back to second grade, and they always involved drudgery and tedium, like memorizing and reciting the Gettysburg address, and making faces at the kid reciting to try and make them lose their place.

I actually did that and feel some embarrassment at this moment as I remember that.

And now I am noticing that I am having issues with word recall, which tells me that my brain is now 62 years old, and my brain is earning its living recalling words and using them in counseling sessions, and I am worried that I am going to have to return to those tedious memory exercises from my childhood to keep my professional vocabulary.

However, I do hear the cavalry trumpet sounding not too far away, and I do believe that I can do memory exercises which reflect recent discoveries about the human brain and recent technological developments.

So here is what I have learned. We grow new brain cells every day, which is called neurogenesis, and those brain cells migrate to the hippocampus, which is a very important part of the memory process in the human brain, and we are making lots of discoveries about neuroplasticity, which is the capacity of neurons to form new connections when they are presented with novel learning experiences, sometimes within minutes of the learning experience.

Neurogenesis is a new discovery, perhaps a decade old.

The good news is that both neurogenesis and neuroplasticity can be encouraged, which impacts memory, and influences memory exercises, by taking care of the pillars of brain fitness.

The Pillars of Brain Fitness?

It turns out that the best memory exercise that we can do is what Simon Evans,Ph.D. and Paul Burghardt,Ph.D. tell us to do in their wonderful e-book Brainfit for Life.

We need to commit regular time to our brain fitness, which means that we take care of what the experts in the brain and memory exercise fields are calling the pillars of brain fitness.

When we do that, we are whipping the brain into its best shape for neurogenesis and neuroplasticity, which are the keys to a longer memory, or a quicker memory, certainly a brain that is ready to use any of the traditional memory exercise tools like associative images.

So what are the pillars of brain fitness? Physical activity/exercise, nutrition including lots of antioxidants and omega 3 fatty acids, stress management, good sleep, which is the time of day when memory consolidation happens, and novel learning experiences, which might include the use of the new computerized brain fitness programs.

The novel learning experience that the brain requires for enhanced neurogenesis and neuroplasticity is the novel learning experience that we usually get when learning a new language or new musical instrument, because that kind of learning exposes the brain to increased complexity and provides an opportunity for the appropriate amount of positive feedback (correct answers) for strong circuits to form.

Evans and Burghardt go into some detail about research on the dual n back task and how practice on the dual n back increases neurogenesis and neuroplasticity, so I found a program to use based on the dual n back task, and discovered in about three minutes that my attentional style when it comes to memory and brain fitness exercise is of the wandering kind, which makes it hard for my brain to form short term and then move short term memory to long term.

I highly recommend the dual n back task to anyone seeking increased brain fitness, or a highly effective memory exercise.

It is fun, frustrating, and addictive. Once you get a handle for how the program works, and get some improvement, you will be amazed at how this attention and memory exercise impacts your ability to remember stuff.

The dual n back task has in interesting side effect too, which is an increased I.Q.

Since I had success with the dual n back, I decided to look at and try a couple of the other brain fitness and memory exercise programs out there, and both proved to be beneficial also.

The benefit of the online program is that it can be booted up anytime, and used on demand, anytime I want to refresh my smokin’ neurons.

Wonderful break which actually helps the neurogenesis and neuroplasticity.

The other program I tried is the brain child of Michael Merzenich,Ph.D., one of the world’s leading experts in neuroplasticity, and it has been put to the test in the recently published IMPACT study. Both the researchers and the participants were quite amazed at the results.

So, you memory exercise folks, who grew up reading Harry Lorayne’s material on memory, try his tools out after increasing your brain fitness with the computerized brain fitness tools.

You may still forget where your keys are once in awhile, but your word recall will be excellent, the envy of all.

 

Weight Bench Exercise

Weight benches are an essential piece of any effective fitness program. Everyone knows that a well-rounded exercise program includes a combination of cardiovascular exercise and weight lifting. If you are like me and hate going to the gym you can get your cardio done almost anywhere. You can run, jog or even do aerobics in your own home.

But when it comes to weight lifting, it won’t be so easy. It is difficult to have a weight lifting solution as good as your local gym’s. To get a solid weight lifting exercise you need some home fitness equipment. With the right equipment you can have the same muscle building workout without the expense and crowds of a gym. In fact one single piece of fitness equipment can replace your local gym.

Why a Weight Bench?

A weight bench is an easy way to build muscle and burn fat without even having to leave the home. A majority of weight benches will have the same design. Typically you will find a padded back rest surrounded by upright bars for supporting dumbbells, free weights, or weighted bars. Specialty weight benches offer additional attachments and racks allowing you to workout your entire body. Lifting weights will burn fat much longer than simple cardio workouts.

What Every Weight Bench Should Have.

Adjustable. Your weight benches should have adjustable supports and attachments. This will make your lifting as comfortable as possible given your height, weight, and skill level.

Self spotting. Benches should offer bar supports with grooves at different heights, making it easy to set the weight down preventing injury and permitting maximum training.

Leg presses. If you have a larger budget look for equipment with a bar across the bottom to hook your legs across or under. This allows for leg exercises. Don’t forget that your legs are your largest muscle group.

All-In-One. The more exercises you are able to do with your bench the better off you will be.

Advantages of a Weight Bench

If you’re serious about lifting you need a weight bench. Even the simple model will give you everything you need to build massive muscle. These solid fitness equipment pieces will prevent injury by ensuring by assisting you to have the proper form on every rep. Weight benches also eliminate the need for a workout buddy by providing supports to hold the weights until you’re ready. Imagine being in the best shape of your life! Get a bench and get started today!

Finally, unlike other exercise machines, weight benches grow along with your ability level. With a variety of settings, you can adjust the bench as your weight requirement grows higher. When you become even more advanced, there are separate weight sets that you can purchase to heighten the challenge, without having to upgrade your weight bench.

 

Exercise Supports

For many people, exercise is a way of life. They get up early in the morning in order to exercise before work, or they ensure that they do exercise before they return home at night. Exercise is an important part of life, and everyone should be sure to do lots of good exercise to stay in good physical condition.

However, for many people, exercise can be very painful. Sports and weightlifting injuries are common, and make doing exercise very painful. Many people who have sedentary jobs that require sitting all day in a chair often find that their back and legs feel a lot of pain due to their posture. In order to be able to do exercise they are forced to suffer through the pain, and exercise becomes a very unpleasant thing.

For anyone who has a problem with injuries or pain while exercising, it is important to use an exercise support. There are many types of support, and they all serve a very important function in helping the one doing the exercise to avoid further injuring themselves.

Knee braces are the most common type of exercise supports. These knee supports are for those who have weak knees, injured knees, or simply want to help keep their knees in good shape. Anyone who has hurt their knee should wear a knee brace when exercising in order to provide good support for the knee. Rather than risk the knee popping out of joint and the accompanying excruciating pain, use the knee supports to help avoid injury.

Ankle supports are also important, especially for those who have had a number of ankle injuries. Many large athletes are prone to spraining, twisting, or damaging their ankles seriously due to their size. Using an ankle brace will ensure that there will be no injuring of the ankle, and will help the ankle to heal properly if it has suffered from recent injuries.

Elbow braces are most commonly used by tennis players, though other athletes use them as well. Tennis elbow can be very painful, and using the elbow exercise supports is an important part of reducing the risk of further injuring the elbow. You can actually reduce the risk of tennis elbow in the first place by using an elbow brace.

Wrist supports are used by athletes in many sports, as many sports can cause damage to the wrists. Weightlifters also occasionally use these wrists braces as a support when they are lifting extremely heavy weights. Anyone who has broken or fractured a bone in their arm will most likely feel discomfort and possibly weakness when lifting weights, and should use a wrist brace when doing so. The wrist support that goes around the thumb provides additional support for those with weak wrists.

Calf supports are for athletes who have pulled a muscle in their calf recently. These basically function to keep the calf warm, and to provide support and ensure that the calf muscle won’t roll up from overuse.

Back supports are for those who have back pain, and make it easy to do exercise without pain. Also, for any weightlifters that are lifting heavy weights, an exercise support for the back should be used to avoid serious injury.

 

Cold Weather Exercise

People are afraid of special weather conditions such as cold. To make running smooth, you need to know some theory about winter running first. In this article you would read more about winter running.

Humidity is not an issue, but a problem to other factors. They increase the trouble of other aspects. When the relative humidity reaches one hundred percent, if there is no wind, sweat is will not evaporate. In this case, body temperature will increase dramatically. If you would asses the humidity by wet bulb thermometer. If more than seventy degrees, that means the competition will be difficult; if the eighty degrees, then no matter how light the athletes are, this is almost the highest limit.

Although sometimes cold makes one feel uncomfortable, even the cold is not a big problem. Just a little experience and attention to the recommendations, it is not difficult to be comfortably in any climate. The most important is that not wearing too much. When it is crazy blizzard outside, it is hard to restrain yourself not to wear a sweater or wear a pair of ski gloves. Of course, if you wear thin, you will just feel cold outside, but within minutes, you will sweat; as in tropical rain forests. Experiments result from National Research Council of

Canada reveal that running people can keep warm in the -5 degrees with the cloth that can keep standstill people warm in 70 degrees.
Therefore, the main points of winter clothing to wear less as possible – just to make you feel warm and comfortable on the line. You will soon find that wear less clothes is a good thing, because less will make running easily and do not add extra trouble for running. But we know that some days when you are running, the weather become bad. If you are far from home, and the weather become colder, you will feel uncomfortable. Experts suggest that bring with a nylon sweater when the weather is changing. This kind of shirt is extreme lightweight, you may put it into pockets, or tie around the waist, this can keep from cold effectively.

To avoid lower body temperature caused by sweat evaporation. When you start running, you would run toward wind, and back along with the wind. Even in very cold weather, it is surprising that you feel how happy and warm running along the wind, and when running against the wind you feel how cold.

If you know the mechanism of human resisting cold, you will easily solve the problem of cold while running. The primary task of human regulatory agencies is to make your head and footer to maintain adequate warmth. If these parts over the temperature drop, that is a trouble; your body will produce extra heat in any conditions, even reduce the heat of fingers and toes. On the contrary, if head and body is well, then the residual heat will be supplied to other parts. This is a good lesson; you would try to keep heads and body warm enough. You would better wear some cotton hats, and clothes keep chest, abandon and back warm. Experiments made by doctor from University of Wisconsin proved that if only body keep warm, they will not shaking with cold. But when he let their fingers and toes keep warm, and let their bodies in the cold, they began to tremble.

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